Overcoming Plateaus On The Atkins Diet

If you are experiencing a stall or plateau in your Atkins weight loss
efforts, you are not alone. This occurs from time to time. However, you
first must make sure that you have actually reached a plateau point.

A plateau means that you have gone an extended period of time without losing weight or inches. It’s important to take your measurements before you start your weight loss plan, in addition to your weight.
On some weeks it may not seem like you are losing any at all on the
scale. But a quick look at your measurements will prove otherwise.

On the Atkins diet you are replacing fat with muscle, which is denser and heavier. You might actually gain a little weight
because you are building muscle to replace your fat. The result will be
an increase on the scale, but a decrease in your inches. Your body will
be smaller and leaner, but you may weigh the same.

Before you start your program, measure your chest, waist, hips, upper
arms, thighs and calves. You never know where you may be losing inches,
so it’s important to have these comprehensive measurements to refer to.
It is normal to go through periods where you body is readjusting.
Remember that you are reforming the composition of your body and this
process will take some time. Check your measurements once a week, just
like your weight, and you can track your overall progress.

There may be periods of 3 to 4 weeks where you have a stall in weight loss, but a loss in inches. Or vice versa. Using both methods to track your fat loss
is the best assurance for an accurate measure of your progress. These
stall periods are not a reason to quit or to give up. They are natural
parts of the weight loss process.

Stalls may occur more frequently if you are 5 to 10 pounds away from being at your goal weight.
By following a low-carb, high-protein way of eating you have created a
lot more muscle in your body. Your muscle-to-fat ratio is higher than
ever before, so your body might be resisting losing anymore fat. It may
be time to rethink your goal weight. Perhaps your body is trying to tell you something and its time to start maintaining your weight loss rather than trying to lose more.

There are some other possible causes of stalls and plateaus on the road to weight loss. If you’ve gone four weeks with no change in weight or measurements and you are nowhere near your goal weight,
you can try a few different methods to get yourself out of the rut.
First, make sure your carbohydrate level is in check. If you are eating
too many carbohydrate grams per day, your weight loss
will stall. Look for hidden carbohydrates in packaged foods, dressings
and sauces to make sure they aren’t the culprits in your plateau.

Check your daily water intake. When you are dehydrated, your body will
retain water and that can mimic a plateau. Water will also help flush
ketones from your system and make more room for new fat burning ketones.

Undereating can also be a cause for weight loss
plateaus. Make sure not to let yourself go hungry and eat smaller, more
frequent meals. Remember, you are on a carbohydrate-restricted diet,
not a calorie-restricted diet. Make sure to have some protein with every
meal and snack. Never go more than 5 hours without eating something
(except overnight of course). Also, eat freely from the acceptable
foods. Don’t try to count calories or restrict your calorie intake. When
your body gets too few calories, it goes into starvation mode and will
hold onto fat cells.

Increasing your exercise level can help get you through a plateau as
well. As your muscles get used to working out at a certain level, you’ll
have to increase the duration or the intensity in order to keep
challenging your body. Add a new exercise into the mix, or try
increasing weight in resistance training.

Trying one of these methods will most likely get your weight loss back on track. Remember that occasional stalls are normal, but they do not have to last.

About
Katie Grace

I’m Katie Grace, On FITBODYUSA, you’ll find lots of delicious recipes, healthy living fitness, and weight loss tips. Join in on the fun as we inspire each other to live the healthiest, BEST life possible!